"Hello Mr. Amundson. My original background is in martial arts, teaching Taekwondo and Kickboxing. Since I've discovered CrossFit I've never been in better shape in my life. I've never felt better, never been faster, never lifted more, or more importantly to me, never been mentally stronger than I am now. When I began training, simply attempting the WODs was satisfying enough at first. Then setting goals helped keep me motivated (double body weight deadlift, improved Fran, linking muscle-ups). But now I'm consistently motivated to just be a better me thanks to your mental reworkings! I recently watched your lecture on leadership and mental workouts at the CrossFit One facility at Reebok HQ and it was the most eye opening, light bulb moment I've had in CrossFit to date. Equal to any PR! I've literally set free my anxiety over certain WODs or techniques. Your energy and enthusiasm is palpable through the screen and your examples and metaphors are inspiring! I hope you're breathing fire for years more and someday I can thank you in person."

— James Walsh

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30 August 2016

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

“Grace” (30 Repetitions Clean and Jerk, 135lb. / 95lb.)

or,

“Isabel” (30 Repetitions Snatch, 135lb. / 95lb.)

Note: Today we revisit a classic CrossFit single modality test of strength, power, technique, and stamina. Athletes can choose to either test their “Grace” or “Isabel” time. Athletes choosing “Isabel” will have the option of working their USAW Snatch Progression. How many Athletes can Rx’ todays workout, and bring it home in 5:00 or less.

Doc – Nick – Mike: 2nd Place Water Warrior Challenge

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Congratulations to Doctor Van Brunt, Nick and Mike (US Air Force) on taking 2nd place in this years brutal Water Warrior Challenge at Capitola Main Beach.